Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) Workout Metcon (4 Rounds...

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Thursday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder Taps Strength Metcon (No Measure) EMOM x 10...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball Thrusters Strength Back Squat (5-5-5-5-5-5-5-5-5-5) EMOM x 10...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Death Row (AMRAP – Rounds) EMOM x 20...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout. B. 60:00 GPP...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single Single...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3...

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